Core training
One of the most debated topics in the fitness world is how often the core needs to be trained.
Some say it needs to be trained every day, even several times a day, while others argue that it should only be trained once a week.
To find a solution it is good to understand what the core is precisely. Let's imagine that the stomach is divided into two components, one internal and one external.
The internal part is used in the mechanisms of resistance and stability while the external part of the core has mainly an aesthetic function and at the same time offers strength and stability to the body.
The Inner Core
Regardless of the type of sport practiced and the type of goals set, having a strong core will help your body stabilize itself better, which will give you better shape and growth, reducing the risk of injury.
Training the inner part of the core is important whether you want to improve your own balance, its stability e its own shape whether a lot of importance is given to the aesthetic factor.
Training the inner core is easy in theory but requires commitment in practice. The best way is to perform exercises focused on stabilization or in prolonged positions, in order to increase the intensity of the activity.
Plank
Among the basic exercises we have the plank, or a sort of flexion but with the elbows resting on the floor, feet together and hips straight to form a straight line starting from the ankles, passing through the spine up to the top of the head.
Of course, as with any muscle group, even the core, if always trained in different ways and from different points, will give better results. So try some too variants of the plankFor example, placing your feet on a raised surface or holding your arms on a medicine ball to test your level of stabilization.
Another widely used variant is the side plank that unloads the weight of our body on one foot and one arm. Stay tense for at least 30 seconds. The more variations you alternate, the more results you will have!
Here is a good program specially designed to train the internal core:
- 1 minute in plank
- 1 minute of plank with one foot on the Swiss ball
- 30 seconds of plank on the left side
- 1 minute of plank with hands resting on Swiss ball
- 30 seconds of plank on the right side
- 1 minute of plank with hands resting on a Swiss ball and arms extended as if to do a push-up
- 1 minute in plank
Rest no more than 30 seconds between different exercises. This workout lasts only 10 minutes!
The External Core
The main advantage of training the external core is undoubtedly to obtain sculpted abs but also to bring numerous benefits such as the development of explosive power.
To do this you have to be ready to lift heavy weights, push the limits and be fast. The outer part of the abdomen develops through continuous contractions of the abdominal muscle, for example through exercises such as crunches, sit-ip and leg raises.
When these muscles are strong enough they will allow the stomach muscles to contract more and faster, which means that the body itself will be able to move faster.
The stomach represents the central point of our body from which all forces originate, we can in fact compare it in importance to the engine of a car.
So to train the outer part of the core it is important to do exercises such as crunch, sit-ups etc etc… It is important to perform both linear and lateral movements in order to activate the oblique abdominal muscles. To do this, perform exercises such as the Russian twist, side crunches and other similar exercises.
It is important to at least perform 3 sets of abdominals of at least 15 repetitions each with little rest between sets. Any exercise can do, as long as the abdominal muscles are working. Choose 4 or 5 exercises, repeating them for 3-4 sets each of about 20 repetitions.
Personally, I prefer to train the abs in circuit mode, repeating everything 4 times, after having done the stabilization training we talked about earlier.
Here is a good program designed specifically for train the external core:
- 40 sit-ups
- 20 raise your legs
- 40 russian twist
- 40 crunch
Frequency
Assuming that I do more cardio workouts during the week, repeating the abdominal workout 5 times or 2 times will not bring big differences in results, especially if you think that the abdomen is a central muscle and is involved in every type of exercise you do in the gym .
Those who don't do cardio workouts can even do this circuit 6-7 times a week but I always recommend alternating with 2 cardio training sessions and 2 sitting abdominal training sessions, obviously following a healthy and balanced diet.
If you focus on the aesthetic factor it is important to know that abdominal training works but only if combined with a healthy diet and cardio workouts, in fact if the body fat percentage is high, you can also have the strongest abdomen in the world. it will not be visible on the outside as the muscles will be covered with a layer of fat.
We can conclude by saying that training the core is very important to ensure balance and stability to our body and that for better results it is important to combine a good diet rich in all the necessary nutrients.
